9 Natural Cures for Insomnia

According to medical experts, insomnia affects roughly 32 million people in the United States alone – one in eight or nearly 12% of adults. Such a common problem has hundreds of treatments, but there’s still plenty of misinformation about what kinds of natural cures actually work for insomnia.

Does the food eaten before bed or the coffee drunk first thing in the morning make a difference? How about bedroom lighting and bedtime routines? Dozens of factors can affect insomnia and sleep quality, so following a daily and nighttime routine is some of the best advice on how to get a good night’s sleep.
Daily Routines for Good Sleep

It’s strange but true: daytime habits can affect sleep quality and help to encourage – or prevent – insomnia. People with insomnia, sleep disturbances, sleep disorders, or even occasional trouble falling asleep should consider:

1. Avoiding caffeine, MSG, alcohol, and other drugs and chemicals that can interfere with sleep cycles. Need a cup of java to get the day started? Even a cup of coffee first thing in the morning has the potential to interfere with nighttime sleep. Some people react to caffeine, alcohol, and chemicals like MSG (in food) much more than others.
2. Eliminating naps, especially in the evening. Napping isn’t necessarily going to cause trouble sleeping; but evening naps can throw off the body’s cycles and interfere with nighttime sleep.
3. Keeping computers, television and other entertainment out of the bedroom. People who are used to playing video games, reading, or doing homework in bed may have trouble falling asleep. It’s best to keep activities out of the bedroom so the body knows that bedtime equals sleep time.
4. Exercising regularly. Regular exercise has been shown to improve just about every aspect of health, and sleep is definitely included. Activity just before bed raises heart rate and increases adrenalin, which can make it harder to fall asleep; but cardio exercise in the morning or afternoon 3 to 4 times a week cures insomnia for many people.

Nighttime Routines to Help Beat Insomnia and Fall Asleep

Nighttime habits are just as important in improving sleep, if not more so, than daytime ones. Insomnia can usually be prevented by:

1. Relaxing before getting into bed. Busy lifestyles and overfull days can create stress and tension that linger after getting into bed and keep the mind racing instead of letting a person fall asleep. Taking a few minutes to slow down and do something restful before hitting the sack lets the body unwind and begin to enter “rest” mode. A regular bedtime can help, too.
2. Finishing eating 3 to 4 hours before sleep. This is especially true for those who suffer from acid reflux or nighttime indigestion, but almost everyone can benefit from ending all meals and avoiding all but the plainest of snacks a few hours before sleep.
3. Keeping the bedroom dark and quiet. The body’s circadian rhythms can be altered – and fooled into insomnia – by low daylight or brightness at night. Make sure that blinds and curtains are thick and wide enough to keep light out of the bedroom. If there’s a noise problem, try using a fan to mask noises outside the room.

Natural Insomnia Treatments

If none of the above work, there are a number of natural treatments known to work as sleep aids and help beat insomnia. A few of the most reputable include:

1. Aromatherapy for sleep and relaxation. Essential oils are natural liquids pressed from plants and have been handed down by healing traditions all over the world. Studies have shown that essential oils like lemon, valerian, lavender (among others) help with relaxation and can improve sleep quality and help people fall asleep.
2. Meditation, visualization and relaxation. Mental exercises that quiet the mind and ready the body for sleep help by eliminating tension and stress that keeps most people awake. Hundreds of such exercises can be found in books and across the web. It’s hard to say that one is more effective than another, since it’s mostly a matter of personal preference.

Prescription Medications for Treating Insomnia

So perhaps you have tried some of the natural remedies or your just feeling you need something a little stronger to help you deal with insomnia. Luckily there are plenty of prescription medications available on the market today to deal with this all to common problem. This article details the advantages and disadvantages of these medications, but remember you should always consult your doctor before starting to take prescription drugs.

Non-Bezodiazephines

These are newer then standard Benzondiazephines and although they produce the same results they are structurally different. Common brand names include Ambien, Sonata and Rozerem. They are viewed as being slightly safer then Benzodiazephines, producing lower dependency rates over a longer period of time, as well as lower addiction and tolerance rates. However they are not without disadvantages and have been known to produce side effects such as pronounced amnesia and ’sleep walking’.

Benzodiazepines

These are the oldest type of medications still available on the market today used for treating short-term or non chronic insomnia. They work by essentially ‘quietening’ the brains over active signals thus producing a calming effect. They are also used to treat anxiety related disorders such as panic attack and phobias. Common types include Alprazolam and Valium, they are often highly addictive, causing physical dependency amongst longer term users.

Anti-depressants

Anti-depressants are prescribed by doctors when they recognise the root cause of a patients insomnia as anxiety or depression. After all over 70% of people with depression say they also suffer from insomnia. Brand names include Amitriptyline and Trazodone. They have a high success rate when treating long-term insomnia in the right type of patient. However they also come with a host of possible side effects. Including dependency (not so much physical but psychological) with the patient mentally unable to sleep without them. As well as withdrawal symptoms when stopping taking the medication.

Over the Counter

There are also a large number of over the counter medications, the main ingredient they contain is ‘antihistamines’, the stuff found in allergy treating products – such as hay-fever. However histamines provide wake-fullness therefore antihistamines to do the opposite and will make you feel sleepy. Diphenhydramine and Doxylamine are two of the most common drugs in over the counter medications and can be found in brands such as Nytol, Sleepaid, Sominex and Unisom. Over the counter medication can be useful in treating mild or short term cases of insomnia, without having to take a course of more ’stronger’ prescriptive medication. They can however produce drowsiness and general grogginess the next day.

So there is a brief overview of the options available. Of course there are plenty of natural remedies on the market too and remember to always seek advice from your doctor before taking any new prescriptive medications.

Medications for Insomnia

There are many types of medications and prescriptions available for treating insomnia. Some of the medications you can buy over the counter, and others require you to see your doctor and get a prescription for. Either one that you try, you should always talk to your doctor first to make sure that it is safe for you to try them, and also to discuss any other medications that you are on that could affect the sleep aid medication. The medications that are available to treat insomnia are available in a number of different strengths and dosages. Once you have evaluated what may be causing your insomnia, and discussed your symptoms with your doctor, you may be able to try a medication to see if it works.

There are also different kinds of symptoms that you can experience with insomnia, which can make some kinds of medications more effective than others. If you have trouble getting to sleep, and spend your nights tossing and turning being unable to sleep, you may want to try a prescription medication that is stronger and can help you fall asleep faster. If you have symptoms of insomnia that cause you to wake often during the night once you are asleep, there are different strengths of medications in over the counter and prescription formulas that can help you sleep better.

If you suffer from insomnia for a period of time, you need to address what could be causing it and you should talk to your doctor about what you can do to make it better. Over time, your body can develop other health problems because you are not getting the sleep you need to completely rest your mind and body. If you think that insomnia is something that you have to deal with, and are trying to get used to not sleeping, there are some things that you can try, and the sooner that you talk to your doctor about possible treatment options, the sooner that you can be sleeping better again which will also help you feel better.

If you try one kind of medication and it does not seem to be working, you can try others until you find one that is what you need to get a good nights sleep. You can find relief for your insomnia, and even if it takes a few different remedies, you can find one that works and start feeling better.